Sunday, March 01, 2015

Tryout x2

Up at 3am. Eleven or twelve of these days, never actually needed the alarm because I can never really fall asleep beforehand. My ride to tryouts missed his alarm, though, so we showed up late. Got into the drills, scrimmages, one-on-one battles, more scrimmages. Did well. Threw a bunch of goals. Maintained my footwork. Proved improvement. Learned that earning "it" was not something that I could really do today.

Had breakfast, sipped some coffee, thought about some things, stopped thinking about some things.

Got to the second tryout early. Very. Rolled out, SMR'ed, threw around, threw up a little bit in my mouth, warmed up. Played like a player. Was tired, but did good things. We'll see what happens.

Thursday, February 26, 2015

Recovery, Mobility

30min mobility
3.75mi recumbent biking in 11:00
30min mobility
0.3mi gazelle whatever machine in 5:00
30min mobility

Wednesday, February 25, 2015

Lift

20min mobility
2 squat cleans to 1 push jerk at 135, 145, 155, 165lb
2x1 squat clean and jerk 175lb
2x2 pause front squat 135lb with 5 second pause
2x2 pause front squat 145lb with 5 second pause
2 front squat to 1 split jerk at 145, 155, 165, 175, 185lb

That's a new 2RM front squat, after pause squats. Cool.

Tuesday, February 24, 2015

Overhead Squats, Cardio, Mobility

20min mobility

Overhead squat: 5 at 75, 95, 105, 115, 125, 135, 145, 155lb
2km row in 7:29

30min mobility

3 rounds for time:
20 Russian kettlebell swings 70lb
20 box jumps 30"
Completed in 5:50
Rounds: 1:55, 2:00, 1:55
Compare to 10/29/12

Swings unbroken. Had more rest between the row and the WOD than the last time I did this workout, but I'm also coming off three days straight of conditioning instead of three straight days of rest. Overall, that's what I call progress.

Monday, February 23, 2015

Lift, Indoor

20min mobility
Snatch drills and pulls
Power clean and jerk: 6x1 at 165lb

5 rounds for time:
5 handstand pushups to 1 abmat
5 kettlebell snatch 20kg per arm
5 pullups
Completed in 5:25

8 rounds: 5 cal assault bike, 25 double-unders

50min indoor 4v4, won by a comfortable margin

Sunday, February 22, 2015

Lift

30min mobility
Snatch: 2 at 95, 115, 125, 135, 140; 10x1 at 135lb
Back squat: 2 at 165, 175; 1 at 185, 195, 205; 10 at 160lb

Saturday, February 21, 2015

Conditioning

20min mobility

3 rounds for time:
10 burpees
10 kettlebell snatch 20kg per arm
30 double-unders
Completed in 6:20

5:40 rest

3 rounds for time:
10 burpees
10 kettlebell snatch 20kg per arm
30 double-unders
Completed in 6:00

7:00 rest

3 rounds for time:
10 pushups
10 split jumps per leg
300m row
Completed in 6:30

3:30 rest

3 rounds for time:
10 pushups
10 split jumps per leg
300m row
Completed in 6:20

20min rest

4 rounds for time:
10 calories on the assault bike
10 GHD situps
Completed in 9:35

Friday, February 20, 2015

Recovery, Agility

4mi recumbent biking in 12:30
30min mobility
10min agility ladder drills
20min handstand practice

Thursday, February 19, 2015

Plyos, Pause Squats, Kettlebells

20min mobility
20min plyos
Front squat: 1 at 135lb with 0:20, 0:25, 0:30 pause

Kettlebell conditioning:
0:30 Russian swings 24kg (20)
1:00 rest
0:30 American swings 24kg (15)
1:00 rest
0:30 single arm Russian swings 24kg (right) (18)
1:00 rest
0:30 single arm Russian swings 24kg (left) (18)
1:00 rest
0:30 kettlebell snatch 20kg (right) (15)
1:00 rest
0:30 kettlebell snatch 20kg (left) (15)
1:00 rest
0:30 Russian swings 24kg (20)
0:30 rest
0:30 Russian swings 24kg (15)
0:30 rest
0:30 Russian swings 24kg (15)

Wednesday, February 18, 2015

Grace

Didn't have a lot of time, so I did a halfass warmup and then Grace:

30 clean and jerk for time at 60kg
Completed in 6:05

Tuesday, February 17, 2015

Lift, Conditioning

20min mobility

Snatch: 2x1 at 50, 55, 60, 65, 70kg
Split jerk: 2 at 70, 75, 80, 85; 1 at 90, 95, 102kg
Goblet squats: 5 at 50, 8 at 120lb
3x10 skater squats per leg
3x10 single leg calf raises

For time:
20 pullups
300m row
15 pullups
350m row
10 pullups
400m row
5 pullups
450m row
Completed in 10:30

20min stretching

Sunday, February 15, 2015

Tryouts, Recovery

3 hour tryout

20min mobility
4mi recumbent biking in 12:30
4:00 gazelle machine
20min mobility
20min stretching

Thursday, February 12, 2015

Lift, Mobility, Conditioning

20min mobility
Squat clean and jerk: 2 at 135, 145, 155, 165, 175; 1 at 185lb
Power clean and jerk: 1 at 190lb
30min mobility

15-12-9-6-3 for time:
Kettlebell snatches 20kg per arm
V-ups
Completed in 4:40

Wednesday, February 11, 2015

Recovery

20min mobility
20min bar work
4mi recumbent biking in 10:40
20min stretching
20min handstand practice